Name: Playbook - Niki SugarySixpack - Upper body circuits (shoulders, chest, tri)
Uploaded: 2024-03-28T18:05:10.516Z
Duration: 25 min
Description: Upper body circuits (shoulders, chest, tri)

Collins Stone

Loved this! The burnout killed my shoulders 👍👍

Julianne

Need:
Dumbbells
Mat

First 2 circuits are timed. Move as continuously as possible through them.

Burnout is 2 non stop rounds.

Be sure to challenge yourself with the weights within being able to keep good form.

Some sneaky core in here so it should work to help stabilize in a lot of these!

Take up to 60 seconds between circuit 1 + 2 if needed.

-Ideally keep hips level, even side by side and stable throughout movement. Avoiding one hip dropping and one hiking up or one pulling back
-Only go to range of motion in thoracic rotation. Don't push to discomfort
-Rotation should comes mainly from the thoracic spine, not the low back
-Core stabilizes torso through the movement
-exhale, connect to the core and then move

Thoracic chop right

-Ideally keep hips level, even side by side and stable throughout movement. Avoiding one hip dropping and one hiking up or one pulling back
-Only go to range of motion in thoracic rotation. Don't push to discomfort
-Rotation should come.mainly from the thoracic spine, not the low back
-Core stabilizes torso through the movement
-exhale, connect to the core and then move

Thoracic chop left

-Keep upper arm still, all movement comes from the elbow driven by tricep
-Twist out with control at end of kick
-Bend is a hinge of the hips, doesn’t have to be deep, adjust for comfort
-Core works along with breath through movement (see core breathing tutorial)

Tri kickback

-core works with breath through the movement. Exhale connect, press weight. You may was to maintain a light connect in the lowering as well depending on what feels best for you.
-At start elbows come out and down from the shoulder in a wide ‘V’ not straight out from the shoulder like a ‘T’
-weight should be about in line with the chest at top, not over your face.
-can be done on bench etc as well as floor like shown
-maintain control of the weight during lowering phase

Chest press

Circuit 1

-Be sure hips, ribs and head stay stacked in good alignment so ribs don’t flare because of weight overhead
-Think pelvis and ribs lightly connected by a string to avoid rib flare and back arching
-Controlled lowering and extension of weight
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing).
-core should stabilize through movement.

Overhead tricep singles right

Overhead tricep singles left

-Keep hips, ribs and head stacked with a light length through torso
-Movement should come from the arm working, not the body helping to create momentum
-Core works along with breath (see core breathing tutorial)
-Cross body as much as feels comfortable, not forcing the range of motion
*my stance is a little close here, feet would be better for balance under hips!

Reverse grip cross raise

Twisting chest press

-Start palms facing each other. rotate open to the sides then raise to shoulder height keep elbows the 90 degrees 
-exhale connect to core and move
-Avoid allowing ribs to flare and back arching as you press weight, core connection should help with this
-Keep length through the torso
-soft stance, slight bend through the knees

Rotate + 90 raise

Circuit 2

Move as non stop as possible. Should burnnn!

-Core works to support spine and prevent dumping into low back(see core hold tutorial)
-Adjust depth of hinge at hips as needed. Be sure hips shoot back rather than just bending at waist
-Lats engaged to support weight
-length through torso and hips, ribs and head stacked in line
-controlled lower of weight

Rear delt raise

-Keep hips, ribs and head stacked with a light length through torso
-Movement should come from the arm working, not the body helping to create momentum
-Control the lowering of the weight
-Core works along with breath (see core breathing tutorial)
-Core stabilizes against rib flare as you raise

Front raise hammer grip

-Keep hips, ribs and head stacked with a light length through torso
-Movement should come from the arm working, not the body helping to create momentum
-Control the lowering of the weight
-Core works along with breath and stabilizes against rob flare. (see core breathing tutorial)
-soft stance, avoid locking legs out

Side raise

Shoulder burnout

Upper body circuits (shoulders, chest, tri)

It only looks easy… 2nd round was a kill 😊🏋️‍♀️

Joanna

Kasey

Chloe

Triceps & Core

Samantha

Mallory

I need help with the tricep press. I’m not even sure how to do this without hurting your wrists!

Missy

Upper body mix

Christina

Loved it! Even when I fall off the wagon for a bit your workouts makes me feel good and want to get back on a regular schedule!

Hannah

Loved trying out the new weights I got for Christmas! This workout was perfect for it!

Dumbbell upper body

25 minute upper body follow along (dumbbells)

I love the follow along! Finished after a long shift at work on my feet. Always feel better after and never regret it

Alexandra

Loved this one! Great way to get both upper body and cardio in.

Natalie

Great workout! My only issue was you called the single arm db snatches cleans 😝

Rachel

24 Min Upper Body & Cardio follow along

Upper body mini circuits

Really enjoyed this upper body! Lots of fun!

It was awesome. I had to modify the last two exercises because my core is a bit weak still. Had a busy day so glad I still did a workout.

Carmen

I was ultra short on time today and almost decided to skip my work out but instead did this whole workout only twice through rather than the three times stated. Still got sweaty and a great burn - glad I got it in. Now I gotta go!

22 min upper: triceps, biceps + some shoulders (dumbbells)

Hanna

Loved this one & the motivational talk at the end!!! Thanks for great workouts & a positive mentality.

Amber

22 min upper: triceps, biceps + some shoulders follow along

Quick upper body circuit (16 mins work + warm up, cool down)

Upper body + core circuits

This was great, I was able to squeeze it in when I didn’t have much time.

19 min Upper body strong (dumbbells)

Liked it so much I finished the round I was in even after the 20 minutes was up🔥

20 min upper body AMRAP circuit

Upper body sculpt pairs (dumbbells)

Shoulders + biceps burner

Love how it targeted. My upper back / posture appreciates this💪✨

Back, chest & shoulders

Raeanne

Omg. This is the worst and the best all at the same time. 😅

Upper body + sneaky core

Norma

Upper body sculpt

My arms are jello! 😂 Wow this really targeted all the areas it said it would. Loved it!

Biceps, triceps + chest + warm up

I underestimated that chair tricep exercise. I shouldn’t have! My arms are on fire 😅🔥

Upper body (back, biceps + triceps)

Absolutely loved this workout! 💪🏼🔥

Upper body pairs

Upper body circuit

Upper body (triceps, back + shoulders)

Upper body mini circuits (chest, shoulder + triceps)

Upper body cardio sculpt

Great! I’m sooo much stronger than I was 9 months ago when I really started doing your workouts  regularly. I can feel it when I’m lifting groceries, etc. Thank you for functional fitness!!

Oh my gosh! The core work in this had my core feeling like it was on fire. Absolutely fantastic upper body workout! 💪🏼

Loved this one. Love combining upper body with core.

Upper body + core

My arms are screaming! The l curls got me good 😂 I’ll do this workout again! So good!

Pamela

Upper body AMRAP

Chest, back and shoulders

All over upper body

What a challenging combination of exercises! An amazing upper body workout!

Upper body tri sets (chest, triceps, shoulder)

I think there may be a few left sides left out in the first circuit!

Upper body mini circuits (back, biceps + shoulders)

This was a super fun and quick workout while being very effective!

Great workout! Took me exactly 31 minutes to complete.

Upper body (chest, back, shoulders)

This was quick but so much fun! Hit a lot of places in my upper body and core that felt so good!

Courtney

Upper body (core, biceps, triceps + shoulders)

3 rounds done in 24 minutes! This was such a great upper body burner!

Upper body circuits (shoulders, chest, tri)

Community

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